The Awesome Greenhttps://www.theawesomegreen.com
Tue, 15 Jan 2019 20:56:44 +0000en-UShourly171243411Anti-Inflammatory Lentil Souphttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/tzffHb4d1uA/
https://www.theawesomegreen.com/anti-inflammatory-lentil-soup/#respondTue, 15 Jan 2019 20:26:29 +0000https://www.theawesomegreen.com/?p=6306[dropcap custom_class="normal"]I find a lot of comfort into making soup from scratch, dicing the vegetables, watching them slowly simmering and tasting the first steamy sip. It's one of the easy ways to connect with the ingredients we choose, a way of mindfully eat our food. Warming soups packed with nutrients are my go-to winter food, and this anti-inflammatory ...[/dropcap]]]>

I find a lot of comfort into making soup from scratch, dicing the vegetables, watching them slowly simmering and tasting the first steamy sip. It’s one of the easy ways to connect with the ingredients we choose, a way of mindfully eat our food. Warming soups packed with nutrients are my go-to winter food, and this anti-inflammatory lentil soup recipe became a favourite. Rich, traditional holiday food was a pleasure to enjoy at the family gathering, but back home I transitioned to our nutrient-rich functional food.

All those root vegetables, red lentils, greens and literally A LOT of turmeric made this cleansing soup a meal of its own, a great comfort for the digestive system, an all-alkaline treat and a little help for our cells to reducing inflammation caused by too much time spend indoors and my mom’s sugary goods.

Inflammation isn’t something to be scared of, as it’s part of our everyday life – a natural process of concentrating immune cells into the tissues when our body deals with harmful factors – stress, refined carbs, processed foods and sugar, viruses and sedentariness. Think of inflammation as an instinctive way to preserve the health of its cells. However, when the factors aren’t addressed, inflammation builds and turns into a chronic form, leading to major health issues.

You can avoid chronic inflammation by regularly exercising and by adopting a diet rich in whole ingredients. And turmeric with its magic active compound, curcumin, one of the most studied anti-inflammatory ingredient. We speak so much about turmeric and we try it sometimes in a drink or a curry, but we should really adopt turmeric as a constant staple of our cooking routine. I personally try to find more ways to eat it more often, adding it to most of my dishes, from granola to salad dressings and veggie meatballs.

This comforting lentil soup has everything you need for fighting inflammation – whole ingredients (lentils, veggies and greens) and plenty of turmeric. I love it because it’s ready in 30 minutes, it’s satiating because of the high amount of fibre and protein, and it doesn’t require any skills or fancy ingredients.

A warm bowl of comforting lentil soup, packed with whole ingredients (red lentils, root veggies, greens) and a lot of turmeric for its anti-inflammatory properties.

Author: The Awesome Green

Recipe type: Soups

Cuisine: Vegan

Serves: 2

Ingredients

⅓ cups red lentils, uncooked

2 medium carrots, diced

1 small celeriac or 1 celery stalk, diced

1 big yellow onion, finely diced

1 medium parsnip, diced

3&1/2 cups purified water

4 kale leaves, roughly chopped

1 tbsp turmeric powder

½ tsp cumin powder

½ tsp pink Himalayan salt

Freshly ground black pepper

1 bunch fresh parsley, roughly chopped

2 tbsp fresh lemon juice

1 tbsp toasted almonds, chopped

Instructions

Add the carrots, onion and parsnip into a medium soup pot with 1 tbsp water and cook for five minutes over medium heat, stirring frequently.

Add the lentils and spices, and stir.

Add water and bring to boil over medium heat, then turn the heat to low, lid the pot and simmer for 20 minutes.

Turn off the heat, add the kale, parsley, salt and lemon juice and mix to incorporate.

Serve warm, topped with toasted almonds.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/anti-inflammatory-lentil-soup/feed/06306https://www.theawesomegreen.com/anti-inflammatory-lentil-soup/Overnight Oats for a Gentle Digestive Cleansehttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/vlek9KH3E9U/
https://www.theawesomegreen.com/overnight-oats-for-a-gentle-digestive-cleanse/#respondFri, 04 Jan 2019 13:34:07 +0000https://www.theawesomegreen.com/?p=6290[dropcap custom_class="normal"]Oatmeal is my go-to breakfast when I am at home and also when I travel. Eating them every day regulated my digestion, improved the nutrient absorption and helped my body tame the estrogen dominance. Even if I'm having eggs or avocado toasts in the morning, a small bowl of oats are never missing, because I consider them my first consistent fiber intake of the day. And for those times when oats are the highlight of my breakfast, I learned to ...[/dropcap]]]>

Oatmeal is my go-to breakfast when I am at home and also when I travel. Eating them every day regulated my digestion, improved the nutrient absorption and helped my body tame the estrogen dominance. Even if I’m having eggs or avocado toasts in the morning, a small bowl of oats are never missing, because I consider them my first consistent fiber intake of the day. And for those times when overnight oats are the highlight of my breakfast, I learned to create a nutrient-dense and nurturing meal out of a simple morning bowl.

Oatmeal is my go-to breakfast when I am at home and also when I travel. Eating them every day regulated my digestion, improved the nutrient absorption and helped my body tame the estrogen dominance. Even if I’m having eggs or avocado toasts in the morning, a small bowl of oats are never missing, because I consider them my first consistent fiber intake of the day. And for those times when oats are the highlight of my breakfast, I learned to create a nutrient-dense and nurturing meal out of a simple morning bowl.

My oatmeal bowl ideas changes according to the season. In autumn and winter I prefer warm porridge with seasonal toppings, while spring and summer are for overnight oats and whipped porridge with fresh fruits. Every addition of whole ingredients, be it sweet or savoury, guarantees a higher nutrient-intake, and I always aim for a very diverse range of vitamins and minerals every day.

I designed this recipe as a restoring breakfast after a period of indulgence of all kind. The holidays preparations, the heavy meals and the modified schedule – they all put our body under stress, which it cope with by consuming its nutrient reserve and hence destabilising the immune system.

eliminating excess byproducts of an intense liver activity (by consuming soluble fiber which will bind with excess cholesterol, old estrogen and neutralised toxins, and will flush them out).

nurture the microbiome, to boost the immune system (by having fermented foods such as yogurt or sauerkraut, and fiber).

This oatmeal bowl illustrates the ideal way a bowl of oatmeal should look like if you decide to call it a breakfast on its own and if aiming to keep you satiated until late in the afternoon. The soluble fiber in oats will increase the time your food spends in the small intestine, favouring a better nutrient absorption.

Later on, the fiber will feed the good bacteria in your colon, these will produce short chain fatty acids that will feed the colon wall cells and maintain their health. Studies showed that our microbiome is linked with the health of our brain, so keeping a diverse and well nurtured bacteria could be the key to a good mood and focused mind.

Don’t be afraid that so many toppings would be a waste of time – is actually easier than you imagine and everything can be ready in 10 minutes. The raspberry compote is made on the spot, by boiling frozen fruits with a little water, ginger and orange juice for 2-3 minutes, while the oats are cooking. All the other toppings are ready made – the yogurt, the nut butter, you only have to cut and slice the fruits.

The night before, mix the oats, salt and cinnamon into a pot, add water, mix, cover and let sit overnight.

In the morning place the pot over medium heat and bring to boil.

Simmer for 5 minutes, then divide into serving bowls. If needed, you can add more water to get the desired consistency.

In a medium pot add the frozen raspberries, water, ginger and orange juice and bring to boil over medium heat.

Simmer for 2-3 minutes, mix and evenly divide on top of the oatmeal bowls.

Add the other toppings and serve warm.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/overnight-oats-for-a-gentle-digestive-cleanse/feed/06290https://www.theawesomegreen.com/overnight-oats-for-a-gentle-digestive-cleanse/How To Build a Complete Winter Buddha Bowlhttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/S5LThOj8wlM/
https://www.theawesomegreen.com/how-to-build-a-complete-winter-buddha-bowl/#commentsFri, 14 Dec 2018 13:09:59 +0000https://www.theawesomegreen.com/?p=6255[dropcap custom_class="normal"]Although I can really appreciate its sheer beauty, winter for me is actually very much of a struggle. The cold temperatures, the long hours I spend indoor because of the rain or snow, the heavy jackets and boots and, the most important, the lack of sunlight and fresh food - they all contribute to a general state of non-wellness, if I can call it this way. One I have to make big efforts to improve - from prolonged yoga sessions and long walks, to constantly...[/dropcap]]]>

Although I can really appreciate its sheer beauty, winter for me is actually very much of a struggle. The cold temperatures, the long hours I spend indoor because of the rain or snow, the heavy jackets and boots and, the most important, the lack of sunlight and fresh food – they all contribute to a general state of non-wellness, if I can call it this way.

One I have to make big efforts to improve – from prolonged yoga sessions and long walks, to constantly searching alternatives to the winter food I tend to cook the most (soups and stews). A diet lacking fresh ingredients can lead to acidity, reduced microbiome diversity, weak activity of the immune system and constant cravings.

Giving my body a large variety of nutrients is the number one objective year-round, but in winter it becomes an adventure when fresh seasonal produce is actually not available. This winter bowl illustrates the ideal meal our body would love to be daily nurtured with, in winter.

Colourful Ingredients – colours announce the presence of powerful nutrients with antioxidant and anti-inflammatory action. Pink and orange ingredients are the highlight of the cold season – pomegranate, beet, grapefruit, apple, orange, pumpkin, persimmon. In winter we need extra antioxidants to boost our immune system and liver function. Citrus fruits, pomegranate and pumpkin are my choice for the seasonal produce in my winter bowl.

Dark Leafy Greens – are the ones we should have on our plate daily, because of their detoxifying action. Baby spinach and parsley are widely available in winter.

Fibre – in winter we tend to eat more and mostly cooked food, which burdens our digestive system. The microbiome needs fibre to fabric the byproducts that nurture our colon wall cells and maintain its health. The fibre is also needed for reducing the amount of time the food spends in our system. I’ve chosen chickpeas and broccoli for their high fibre content.

Protein – the hormone production is supported by the presence of certain amino-acids, and keeping a constant quality protein intake is a must for balanced hormone activity. Plant based protein is preferred over the animal one because of the effects on the estrogen production of the latter. Combining legumes with seeds and nuts is the best way to get all the amino-acids necessary for building the protein blocks, and also keep you satiated. Roasted chickpeas, walnuts and millet made a delicious protein-packed combo.

Healthy Fats – are essential for the hormone production. Avocado and walnuts are my main winter fat choice.

Fermented Foods – our microbiome is a fascinating world, especially after reading about its connection with the neurotransmitters and mental health. If fibre nourishes them, fermented foods ensures the diversity of good bacteria. Think yoghurt, sauerkraut or kimchi. A happy microbiome means a super-active immune system, which is the key for staying away from colds and flu in winter. Homemade cabbage and beet sauerkraut is my favourite fermented food in winter.

A nourishing Buddha Bowl made with all the whole foods our body needs to stay healthy during winter. Fresh seasonal pomegranate and citrus fruits, fibre, fats, protein and fermented foods for a happy microbiome.

Author: The Awesome Green

Recipe type: Dinner

Cuisine: Vegan

Serves: 2

Ingredients

⅓ cup millet, uncooked

1 cup cooked chickpeas

2 cups baby spinach

1 small bunch parsley, chopped

1 small red onion, finely diced

½ medium butternut squash, peeled, cubed

½ small broccoli head, diced

2 tbsp sauerkraut

½ pomegranate, seeds only

¼ cup walnuts

½ pink grapefruit, peeled and cut into slices

1 tsp cumin

1 tsp turmeric

Freshly ground black pepper

2 tsp coconut oil

For the dressing

½ avocado, peeled and cubed

2 tbsp soy yogurt

2 tbsp fresh lime juice

1 tbsp apple cider vinegar

1 tsp maple syrup

2 tsp Dijon

2 tbsp water

1 garlic clove

¼ tsp pink Himalayan salt

Instructions

Preheat the oven to 175C / 346F.

Line a baking sheet with parchment paper.

Add the chickpeas on a half of the baking sheet, drizzle with 1 tsp coconut oil, season with cumin, turmeric and black pepper and toss to coat evenly.

On the other half of the baking sheet add the butternut squash, drizzle with coconut oil, toss to combine and arrange in a single layer.

Roast for 20 minutes then remove from the oven and set aside.

Meanwhile, prepare the millet according to the package instructions (I usually simmer it over low heat for 10 minutes, then turn off the heat, cover the pot and let sit for 10 minutes).

Add the dressing ingredients into the blender and process to obtain a creamy liquid.

To assemble the meal, divide the spinach, parsley and onion into the serving bowls. Top with the cooked millet, roasted squash and chickpeas, broccoli, grapefruit slices and sauerkraut.

Garnish with pomegranate seeds and walnuts, and drizzle the avocado dressing on top.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/how-to-build-a-complete-winter-buddha-bowl/feed/26255https://www.theawesomegreen.com/how-to-build-a-complete-winter-buddha-bowl/Vegetarian Pizza with My Favorite Autumn Toppingshttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/ZyRWquYnCj0/
https://www.theawesomegreen.com/vegetarian-pizza-with-my-favorite-autumn-toppings/#commentsThu, 15 Nov 2018 20:27:57 +0000https://www.theawesomegreen.com/?p=6218[dropcap custom_class="normal"]Once, I used to imagine that pizza perfection means loads of melted mozzarella and a quality tomato sauce. Well, people change and so do their taste. Today I can make a cauliflower pizza crust, top it with some greens, chickpea and some nutritional yeast and really enjoy it! It's been a while since I ceased thinking of pizza with guilt, as I learned to turn it into a really healthy treat to be enjoyed by everyone in the...[/dropcap]]]>

Once, I used to imagine that pizza perfection means loads of melted mozzarella and a quality tomato sauce. Well, people change and so does their taste. Today I can make a cauliflower pizza crust, top it with some greens, chickpea and some nutritional yeast and really enjoy it! It’s been a while since I ceased thinking of pizza with guilt, as I learned to turn it into a really healthy treat to be enjoyed by everyone in the family.

Autumn is my favorite time to experiment with toppings – all the goodies from the farmers’ market, all those (always too many) roasted veggies and all those dark green leaves in season call for a gathering on a delicious slice of crusty pizza.

This autumn brings together all my favorite fall ingredients – pumpkin, red pepper and kale. The combination is a classic for fall salads an curries so I wondered how would they do as pizza topping? They really did well!

The creaminess an sweetness of roasted pumpkin, the smoky flavor of roasted red pepper, the earthy taste of those deep green Lacinato kale leaves – everything came perfectly together.

Pumpkin is the superstar of the season and I found myself adding it to mostly everything, including the spiced tomato sauce I made a while ago for some lentil balls.

It adds a nice sweetness to all your dishes while also improving their nutritional values. Eating pumpkin, with all its varieties, is the easiest way to build your antioxidant stock for the cooler months to come.

This humble vegetable is a way more than a starchy produce and comes with so many not-to-overlook health benefits. Its carotenoid concentrations place pumpkin in Top 10 beta-carotene antioxidant-richest foods, and their diversity is really impressive, making it a great addition to your diet routine.

And did you know that beta-carotene concentrations actually increase when stocking pumpkins for several months? That’s because they are slowly transferred from their skin to the flesh. Although it’s considered a sugar-loaded vegetable, the GI of pumpkin is considered rather low because of the presence of the soluble fiber pectin, which can actually contribute to lowering blood sugar.

Kale and every other dark leafy greens are the one vegetable that should be eaten on a daily basis. They support the liver detoxification, as they are packed with both carotenoids and flavonoids antioxidants, vitamin K and omega 3 fats, reducing the oxidative stress, chronic inflammation and boosting the immune system.

A little extra touches, such as pickled red onions and pomegranate seeds turned the kale, pumpkin and red pepper pizza combo into a real delish. You can also use crumble goat cheese as a topping, like I did, or keep it on the vegan side.

Combine sugar, yeast and water into a bowl and let sit for 10 minutes, until the yeast is dissolved.

Add the flour and salt into a large bowl, pour the yeast mixture over, add the olive oil and use a fork to combine.

Transfer the mixture onto a floured surface and knead until you obtain an elastic dough (about 5 minutes). Add 1 tbsp more flour if the mixture is too wet.

Transfer the dough into the bowl, cover the bowl with a clean towel and let raise at room temperature for 30 minutes.

Preheat the oven to 200C/400F.

Roll the pizza dough into a thin circle or oval shape.

Line a baking sheet with parchment paper, sprinkle it with the corn meal, then add the pizza dough.

Evenly spread the passata onto the the pizza dough, then add the chopped kale, pumpkin, goat cheese, garlic and drizzle with olive oil.

Bake for 15 minutes, then remove from the oven, top with walnuts, pomegranate and pickled onion.

Drizzle with honey and serve warm.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/vegetarian-pizza-with-my-favorite-autumn-toppings/feed/16218https://www.theawesomegreen.com/vegetarian-pizza-with-my-favorite-autumn-toppings/Pumpkin Spice Latte, The Healthy Versionhttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/HNjxQBJqmcM/
https://www.theawesomegreen.com/pumpkin-spice-latte-the-healthy-version/#commentsThu, 01 Nov 2018 20:59:14 +0000https://www.theawesomegreen.com/?p=6185[dropcap custom_class="normal"]November came today with a real Fall attitude: a very cloudy sky in beautiful contrast with what's left from the yellow leaves, low temperature and a sudden need of comforting drinks. I'm blessed to have huge studio windows that provide a great light even when outside is very cloudy, so I could photograph the pumpkin spice latte I treated myself with in the afternoon. Coffee is simply not enough for me during these dark afternoons and the pumpkin spice latte ingredients are...[/dropcap]]]>

November came today with a real Fall attitude: a very cloudy sky in beautiful contrast with what’s left from the yellow leaves, low temperature and a sudden need of comforting drinks. I’m blessed to have huge studio windows that provide a great light even when outside is very cloudy, so I could photograph the pumpkin spice latte I treated myself with in the afternoon.

Coffee is simply not enough for me during these dark afternoons and the pumpkin spice latte ingredients are just what I need for turning my kitchen into a wonderfully smelling sanctuary, boost my nutrient intake and get a comforting, homey feeling at the studio.

If you’re a fan of the Starbucks pumpkin spice latte recipe you will love my vegan and refined sugar-free version. Plus, making your own latte will help you save money and regain control over what you’re putting into your drink.

The sound of grinding your coffee, the flavor, every little move that you make in order to create your own drink, all these help you relax and stay present while making small steps toward a healthier lifestyle.

I only use freshly roasted pumpkin. Canned ingredients lose a lot of their nutritional load, the taste is often enhanced with artificial ingredients and there’s also the danger of contamination with chemical bisphenol A (BPA) from the packaging.

Exposure to bisphenol A can disrupt the activity of estrogen receptors in our bodies and increase the risk of breast cancer, while also influencing our mood and reaction to stress.

Roasting a pumpkin is the easiest thing to do, and the smell is amazing, so next time you put your hands on a canned one you’ll probably think twice!

If you like your pumpkin spice latte topped with whipped cream peaks but you want to skip the saturated fats and carrageenan in cream, use whipped coconut milk instead.

The full fat version turns really smooth and fluffy when processed with a hand mixer and its fats are nothing to be scared of, more likely you should welcome them into your life as they help your body absorb the pumpkin beta-carotene antioxidant. The only secret is to use really chilled coconut milk – I usually keep it overnight into the refrigerator before processing.

You can improve your PSL and turn it into real medicine if you add extra ingredients such as turmeric for its anti-inflammatory effects, ginger for digestive health, maca powder for its hormone balancing properties or collagen peptides to support your skin tone. If you’re fighting with an imbalanced hormone production (like I do), it might be a good idea to skip the coffee and use brewed roiboos tea instead.

It might be difficult to eliminate caffeine from your life, but taking small steps really helps: reduce your daily coffee intake first then replace it with black, green or matcha powder tea and slowly switch on roiboos or herbal infusions. Saying goodbye to coffee is still difficult for me at this time, as my energy levels are at their peak in late afternoon, so I need my caffeine dose to get me started in the morning, but I’m taking small steps too.

I did use brewed coffee and I kept my pumpkin spice latte recipe on the simple side this time. I couldn’t resist adding some nut butter to get a velvety texture and get my dose of minerals for the day!

A simple and comforting recipe to help you make your own pumpkin spice latte, avoiding refined sugars and unhealthy fats, while also reconnecting you with your own food.

Author: The Awesome Green

Recipe type: Drinks

Cuisine: Vegan

Serves: 2

Ingredients

¼ cup pumpkin puree, made from blending roasted pumpkin

1 tsp pumpkin spice, plus extra for decorating

2&1/2 cups unsweetened almond milk, hot

1 tsp coconut sugar

1 tbsp almond butter

¼ cup full fat coconut milk, refrigerated overnight

2 shots espresso

Pinch sea salt

Instructions

Add all the ingredients (except the coconut milk) into a blender and process to obtain a creamy liquid.

Add the coconut milk into a bowl (remove any liquid) and process with a hand mixer to obtain a thick cream (about 4 minutes).

Divide the liquid into the serving cups, top with whipped coconut cream, sprinkle pumpkin spice and serve warm.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/pumpkin-spice-latte-the-healthy-version/feed/26185https://www.theawesomegreen.com/pumpkin-spice-latte-the-healthy-version/Vegan Lentil Meatballs in Spiced Pumpkin Tomato Saucehttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/8087FI4jQD8/
https://www.theawesomegreen.com/vegan-lentil-meatballs-in-spiced-pumpkin-tomato-sauce/#commentsTue, 16 Oct 2018 13:26:45 +0000https://www.theawesomegreen.com/?p=6165[dropcap custom_class="normal"]My favorite childhood dish was the marinated meatballs in flavored tomato sauce that my grandmother was waiting for me with, when I was returning home from school. I remember having them hot, bathed in that amazing sauce and always responding with "marinated meatballs" when asked about the dish I wanted for the next day. Then my grandmother went away and as an adult I tried to reproduce her dish, but never got...[/dropcap]]]>

My favorite childhood dish was the marinated meatballs in flavored tomato sauce that my grandmother was waiting for me with, when I was returning home from school. I remember having them hot, bathed in that amazing sauce and always responding with “marinated meatballs” when asked about the dish I wanted for the next day.

Then my grandmother went away and as an adult I tried to reproduce her dish, but never got close. And then I quit eating meat and totally forgot about the meatballs. This was just until a couple of years ago, when I got myself craving for the comforting dish of my childhood and started the experiments, this time using veggies, legumes and spices.

And no, these vegan lentil meatballs are nothing like my grandma’s, but they definitely fit better in my actual diet and in what the adult me would call “comfort food”.

You can pretty much use any legume as a base for vegan meatballs, as they are all starchy and keep the ball together. However, I think lentils are the best choice because :

2. they have a mild flavor that perfectly pairs with the Oriental spices that I tend to add to every dish

3. they come with an excellent nutritional load

Think fibers, lots of minerals, B vitamins and protein. I lately value a lot the fiber-rich ingredients. My boyfriend takes a medicine that affects the cholesterol levels so we decided to focus our diet on eating soluble fiber rich foods, especially oats, legumes and fresh fruits. And with a 56 percent of fiber, the humble lentils are definitely among our favorites!

Higher consumption of fiber-rich foods also prevents you from developing cardiovascular diseases. Lentils are not only rich in fiber, but also contribute to a healthy cardiovascular system given their high concentrations of magnesium and folate.

Folate (vitamin B9) alongside vitamin B6, also found in lentils, helps with the metabolism of homocysteine, an amino-acid that accumulates and damages the artery walls, while magnesium relaxes the veins and arteries and improves the flow of oxygen and nutrients in our bodies while also reducing free radical injuries to a poor functioning heart.

To make sure you get the benefits from the all nutrients in lentils, cook them according to the package instructions. This way you’ll avoid the nutrient leak into the excess cooking water, that you will actually throw away.

Bathing the lentil meatballs into a spiced sauce will turn them into a real comfort food, while serving them with rice will provide you all the amino-acids your body needs to build complete proteins. Baking the balls into the oven is easier for digestion, while frying them into coconut oil will make them crispier and more appealing for other family members ;).

Simmer for 10 minutes, then season with salt and pepper and use a hand blender to turn the sauce into a creamy liquid.

Remove the lentil balls from the oven and add them one by one into the sauce pan.

Garnish with coconut milk and fresh parsley, and serve with brown rice and lime wedges.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/vegan-lentil-meatballs-in-spiced-pumpkin-tomato-sauce/feed/136165https://www.theawesomegreen.com/vegan-lentil-meatballs-in-spiced-pumpkin-tomato-sauce/Apple Pie with Vegan Caramel Saucehttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/8lfo0d_jaV4/
https://www.theawesomegreen.com/apple-pie-with-vegan-caramel-sauce/#commentsSun, 23 Sep 2018 19:29:27 +0000https://www.theawesomegreen.com/?p=6142[dropcap custom_class="normal"]As long as the first rain drops start to fall, baking turns into the main activity in my kitchen. Mornings with flavored pumpkin bread and coffee, avocado toast with super seed bread, or a slice of freshly baked no knead bread with rye and nuts in the afternoon after a short walk - all these cozy little things make Autumn beautiful despite the temperature drop and ....[/dropcap]]]>

As long as the first rain drops start to fall, baking turns into the main activity in my kitchen. Mornings with flavored pumpkin bread and coffee, avocado toast with super seed bread, or a slice of freshly baked no knead bread with rye and nuts in the afternoon after a short walk – all these cozy little things make Autumn beautiful despite the temperature drop and shorter days.

Until I’ll be able to pick the fruits from my own yard, I can set objectives and enjoy the beauty of today by baking a delicious apple pie from scratch, as farmers’ market stalls are abundant of apples of all kind.

I always try to find alternatives for refined sugar and for apples you might say there’s no better fit than a creamy caramel sauce. Well, it actually is – a vegan and refined sugar-free caramel sauce! This recipe is so simple and so delicious that I keep wondering myself why I never got this idea before

I rarely eat classic caramel because of its high concentration of refined sugar and saturated fats which, except for a few moments of taste buds ecstasy, only have negative effects – stomach burn, acidity, insulin resistance and fatty liver. Why not turn to this creamy, velvety and extra-simple alternative instead? Healthy fats and loads of potassium included!

Since it’s an easy apple pie recipe, keeping things simple applies to the entire recipe. Instead of intensive cooking, I prefer to gently roast the apples in order to reveal their flavor and juices, while still preserving as many of their nutrients as possible.

Most of them are concentrated in the skin so I don’t peel the apples but actually cut them in half, remove the core and seeds and thinly slice them, preserving their shape.

I don’t cook them in caramel sauce or butter, I only add a thin layer of apple sauce and let them steam in their own juices. It’s only a few minutes before removing the tart from the oven that I add the caramel sauce. The result is very light but very very nicely flavored.

Mix the flours, sugar and salt into a medium bowl, then transfer into the food processor.

Gradually add the coconut oil and pulse to incorporate until the mixture looks like coarse sand.

Transfer back into the bowl and gradually add the water, mixing with a spatula until you obtain a ball.

Cover the dough into plastic foil and refrigerate for 30 mins.

Drain the dates and transfer them into the blender, together with the coconut milk and salt.

Process to obtain a smooth, creamy liquid.

Transfer into a bowl, cover with plastic foil and refrigerate.

Remove the dough from the refrigerator and place it on a lightly floured surface.

Roll it into a 12 inch circle and transfer it into a pie plate (I use a 9 inch one).

Preheat the oven to 175C/350F.

Trim and arrange the dough as you prefer, then chill for 15 mins.

Cut the apples into halves, remove the core and seeds, and use a very sharp knife to cut each half into thin slices, preserving the shape.

Spread the apple sauce into an even layer on the pie bottom and top with cinnamon.

Arrange the sliced apple halves on top, drizzle with lemon juice and top with coconut sugar.

Bake for 20 mins, then drizzle half of the caramel sauce on top of the apples and bake for 10 more minutes.

Remove from the oven and let cool before serving.

Save the rest of the caramel sauce for later use or drizzle more on top of each serving.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/apple-pie-with-vegan-caramel-sauce/feed/26142https://www.theawesomegreen.com/apple-pie-with-vegan-caramel-sauce/Super Easy Red Lentil Soup with Butternut Squashhttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/Cfn6sx3lD2E/
https://www.theawesomegreen.com/super-easy-red-lentil-soup-with-butternut-squash/#respondWed, 05 Sep 2018 19:44:35 +0000https://www.theawesomegreen.com/?p=6109[dropcap custom_class="normal"]Autumn is finally here and although we planned a summer farewell seaside trip at the end of the week, I can't wait to dive into the fall pleasures! I'm talking pumpkins, cozy hot drinks, afternoon baking and vineyards visits. I also declared open the soup season by making a very easy red lentil and butternut squash cream soup, using the beautiful specimen from the photo.....[/dropcap]]]>

Autumn is finally here and although we planned a summer farewell seaside trip at the end of the week, I can’t wait to dive into the fall pleasures! I’m talking pumpkins, cozy hot drinks, afternoon baking and vineyards visits. I also declared open the soup season by making a very easy red lentil and butternut squash cream soup, using the beautiful specimen from the photo below and just a few whole ingredients, picked to add flavor depth.

This recipe is so simple anyone can do it. Don’t believe me? Watch the video proof:

Soups are the simplest way to incorporate seasonal veggies and legumes to your daily diet and provide everything you need for a satiating evening meal.

If you want to make a cream soup, red lentils are the best kind to pick since they cook easily and add creaminess and a nice color to your dish. The creamy texture comes from their soluble fibers, the ones you need for maintaining a healthy digestive system and gut microbiome. The bacteria in your colon ferments the fiber in lentil, and the process by-products feed the colon wall cells, reducing the risk of chronic disease.

The soluble fiber is also a good addition to your diet as it helps your system eliminate the excess cholesterol, toxins and old hormones, preventing their leak back into your blood stream and stick to your cells or your blood vessels.

While eliminating excess cholesterol is a great property lentils have, their high concentrations of magnesium and B vitamins (B6 and folate) also bring a major contribution to maintaining a healthy cardiovascular system and clean blood vessels.

Magnesium relaxes the veins and arteries and improves blood flow and cell oxygenation, while B vitamins prevent the amino-acid homocysteine to become a risk of heart disease (high levels of homocysteine are often associated with low levels of thyroid hormone).

Back to the soup, I always advocate for choosing seasonal and local grown ingredients as often as possible. Don’t get overwhelmed by seeing pumpkins everywhere, get the maximum of their benefits instead by adding them to your daily diet during fall months.

The yellow and orange color of pumpkin and butternut varieties are a sign of carotenoid antioxidant bundle, and their sweet taste (despite a pretty low glycemic index) is a great addition to mostly every dish – from smoothies to stews, soups, casseroles and baked goods.

Precious Omega 3 is also present in significant concentrations in pumpkins, alongside vitamin E and various minerals with anti-inflammatory effects. I like to consider pumpkins as the easiest and cheapest way to build an antioxidant reserve for winter, when local fresh produce is rarely available.

]]>https://www.theawesomegreen.com/super-easy-red-lentil-soup-with-butternut-squash/feed/06109https://www.theawesomegreen.com/super-easy-red-lentil-soup-with-butternut-squash/Overnight Oats with Chocolate and Figshttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/EjJsDr2B_vE/
https://www.theawesomegreen.com/overnight-oats-with-chocolate-and-figs/#respondMon, 27 Aug 2018 19:40:46 +0000https://www.theawesomegreen.com/?p=6094[dropcap custom_class="normal"]The little signs are here - an unexpected row of butternut squashes aligned on a stall, a few yellow leaves in the tree next to my studio window, a subtle drop of the daylight intensity, the sunset hour and all those tones of yellow and orange that slowly replace the pink and red at the farmers' market. The sudden ideas of cooking a stew or having a warm breakfast bowl. All those pumpkin recipes invading....[/dropcap]]]>

The little signs are here – an unexpected row of butternut squashes aligned on a stall, a few yellow leaves in the tree next to my studio window, a subtle drop of the daylight intensity, the sunset hour and all those tones of yellow and orange that slowly replace the pink and red at the farmers’ market.

The sudden ideas of cooking a stew or having a warm breakfast bowl. All those pumpkin recipes invading Pinterest. The new projects hitting the email and (yet) a new self-promise of exercising more starting from September. Autumn will be here soon and although I don’t want to rush things or lose sight of any small detail of these last days of summer, I really look forward to welcoming it.

This overnight oats bowl is just what it takes to make the most of the transition season mornings. A healthy treat that involves chocolate and autumn fruits. A great taste but also a very nourishing combo. Oats are my go-to ingredient when it comes to getting the fibers intake up. They make a filling breakfast especially when combined with protein-rich ingredients – hemp hearts, quinoa, natural yogurt or buckwheat being among my favorites.

I usually feel hungry if I have a simple oat bowl for breakfast, and always need to add extra ingredients to ensure my body doesn’t crave for food in just a couple of hours. For this one I used buckwheat groats, hemp and chia seeds, ensuring my body gets the protein it needs but also healthy monounsaturated fats and a concentrated dose of both soluble and insoluble fiber.

I see oats as the cheapest and simplest way to give your digestive system a good cleanse first thing in the morning, while also maintaining the health of your colon, cardiovascular system and a balanced blood sugar level throughout the day. All of these are tied to the high fiber content in oats (about 15% per 0.25 cup), especially the water-soluble beta-glucans.

The microbiome in your colon ferments these nutrients and the process byproducts feed the intestinal bacteria, improve the immune system and preserve the health of the colon wall cells. Beta-glucans also bind with cholesterol and helps your body eliminate it, preventing its leak back into the blood stream. The cardiovascular benefits of oats come from their improving effect on the nutrient absorption.

The viscosity created by beta-glucans in the small intestine improves digestion and the minerals (manganese, zinc, copper and magnesium) in oats are easily absorbed into the blood stream.

Adding dark chocolate, raw cacao and seasonal fruits such as figs is a great way to turn your overnight oats into a dessert-like breakfast. Another way is to serve your oats topped with a quick compote made with fresh or frozen fruits, stewed in equal parts if orange juice and purified water with cinnamon and anise (delish!).

I have experimented a lot with oats so if you’re looking for more ways to include delicious oats breakfast bowl, don’t miss my Overnight Oats with Beet Juice and Coconut, my autumn approved Pumpkin Oatmeal with Chocolate Chunks or my with Whipped Porridge with Chocolate and Quinoa Nut Crunch.

A simple, nourishing and delicious overnight oats, made with chocolate, buckwheat, hemp and chia seeds. Topped with fresh figs, honey drizzle and yogurt.

Author: The Awesome Green

Recipe type: Breakfast

Cuisine: Vegetarian

Serves: 2

Ingredients

8 tbsp rolled oats (about ½ cup)

2 cups unsweetened almond milk

1 tbsp chia seeds

2 tbsp buckwheat groats

1 tbsp hemp hearts

1 tbsp raw cacao powder

1 fresh fig, cut into slices

¼ cup lightly toasted walnuts, crushed

Grated dark chocolate

2 tsp honey or pure maple syrup (for a vegan alternative)

½ cup plain yogurt or coconut yogurt (for a vegan alternative)

Instructions

Add the oats into the blender and pulse two or three times to obtain smaller chunks.

Transfer them into a large jar and add the chia seeds, hemp, buckwheat and cacao.

Mix, then add the almond milk and stir to combine.

Lid the jar and let sit overnight in the refrigerator.

In the morning divide the oats mixture into the serving bowls, top with yogurt, figs, chocolate and honey, and serve.

Notes

3.5.3251

]]>https://www.theawesomegreen.com/overnight-oats-with-chocolate-and-figs/feed/06094https://www.theawesomegreen.com/overnight-oats-with-chocolate-and-figs/Berry Smoothie Recipes, 3 Wayshttp://feedproxy.google.com/~r/TheAwesomeGreen/~3/_82uoCTVZ1A/
https://www.theawesomegreen.com/berry-smoothie-recipes-3-ways/#commentsTue, 14 Aug 2018 20:26:59 +0000https://www.theawesomegreen.com/?p=6073[dropcap custom_class="normal"]Summer is almost gone but this doesn't necessarily come with a melancholic mood. Choosing to be thankful for everything I experienced during the last months, getting the best of what's left from this splendid season and looking forward to embrace what Autumn has to give, this provides peace of mind and helps me focus on the things I love to do...[/dropcap]
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Summer is almost gone but this doesn’t necessarily come with a melancholic mood. Choosing to be thankful for everything I experienced during the last months, getting the best of what’s left from this splendid season and looking forward to embrace what Autumn has to give, this provides peace of mind and helps me focus on the things I love to do.

The farmers’ market still abounds with fresh berries and buying them in batches to eat, freeze and cook with is a favorite mid-August activity. During my last trip to the countryside I actually went to an organic blackberry farm and got to pick the fruits myself.

It’s a lovely experience for someone that spends most of the time in the city, with little access to open air plantations and just a few aromatic herb pots to call a garden! Having a house with a garden is actually a dream of mine and although might sound like utopia for now, I’m pretty sure it will happen at some point in the future.

So, about these vibrant colored smoothies! It was the best solution for having the fruits fresh rather then freezing them. I focused on berries and other fresh fruits rather than stuffing the smoothies with lots of other ingredients, so they are actually more of a fruit puree. I love all these tones of pink and magenta, they are a feast for the eyes (one that I always miss during winter) but I also know that each of them denotes a high concentration of antioxidants.

Berries are one of the best summer fruit choices when it comes to fortifying your liver activity and your immune system, while also preparing your body cells for the cooler months to come.

They have both antioxidant and anti-inflammatory properties, as they’re high in vitamin C and anthocyanin phytonutrients, and also detoxifying properties due to the presence of the mineral manganese and fiber.

Their rich phytonutrient combinations support the health of cardiovascular system, the bone structure (especially due to high concentration of vitamin K), and regulates the blood sugar levels.

3 summer berries recipes to help you get the best of their flavours, nutrients and taste. Loaded with antioxidants, minerals and fiber, these smoothie recipes are designed to get your self ready for the cooler months to come.

Author: The Awesome Green

Recipe type: Drinks

Cuisine: Vegetarian

Serves: 2

Ingredients

Raspberry Smoothie Recipe (Pink)

1 cup raspberries

1 peach, pitted and cut into slices

½ ripe avocado, peeled and pitted

½ cup unsweetened almond milk

½ cup plain yogurt

½ cup ice cubes

Blackberry Smoothie Recipe (Magenta)

1 cup blackberries

½ small beet, peeled and cut into small cubes

½ avocado, peeled and pitted

1 tsp grated ginger

2 tsp marine collagen peptides

½ cup unsweetened almond milk

½ cup plain yogurt

½ cup ice cubes

Blueberry Smoothie Recipe (Mauve)

1 cup blueberries

½ ripe banana, peeled and cut into chunks

1 tsp grated ginger

½ tsp cinnamon powder

½ avocado, peeled and pitted

2 tsp lemon juice

½ cup plain yogurt

½ cup unsweetened almond milk

½ cup ice cubes

Instructions

Add the ingredients into the blender and process to obtain a smooth liquid.